CrossFit INDESTRI WORKOUTS WEEK OF SEPTEMBER 20TH 2015
WHAT AN AMAZING WEEKEND AT CrossFit INDESTRI
SO WE HAD A BUSY WEEKEND AT THE BOX AND WE HAD A LOT OF FUN AS WELL!FRIDAY NIGHT:
IT WAS A HUGE SUCCESS WITH OVER 60 PEOPLE FOR DINNER AND GOOD TIMES. THE SILENT AUCTION AND DONATIONS STARTED A GREAT PART OF OUR TEAM RAISING MONEY FOR THE RUN FOR THE CURE.SATURDAY:SAW 6 NEW PEOPLE TRY OUT OUR FREE FUNDAMENTALS CLASS AND SIGN UP TO JOIN OUT FAMILY. WE WILL BE HOSTING THIS AGAIN FOR A FEW WEEKS. SO BRING YOUR FAMILY & FRIENDS AND SHARE YOUR LOVE FOR CROSSFIT INDESTRI TOGETHER.SUNDAY:
WE HAD A GOOD GROUP LOOKING TO LEARN ABOUT NUTRITION AND HAVE A BURGER TO CONTINUE TO RAISE FUNDS TO THE RUN TEAM. THANKS TO NIKI ZAVITZ FOR TALKING ABOUT NUTRITION AND GOAL SETTING.IF YOU WOULD LIKE TO LEARN ABOUT NIKI CHECK OUT THIS LINK:niki zavitzNIKI'S FACEBOOK PAGESHE WILL ALSO SCHEDULE 1 ON 1 TALKS TO HELKP YOU OUT AS WELL.EMAIL NIKI AT:niboj12@hotmail.com
NOTE!!!
SILENT AUCTION WILL END MONDAY NIGHT AT 7:30PM
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Make sure you sign up for run for the cure!!!
I want to see as many as possible out this year to show our support
Sign up at this link: TEAM INDESTRI..
CONGRATULATIONS DEANNA!!
FELLOW INDESTRI MEMBER DEANNA POSEY HEADED OVER TO THE "WE LIFT COMP" THIS SATURDAY AND COMPETED IN THE TEAM COMP WITH CROSSFIT MOZIMO COACH CAM. THEY FINISHED 2nd!! GREAT JOBS GUYS!
CONGRATULATIONS COACH BRIT
COACH BRIT HEADED TOP THE FIRE FIT NATIONALS THIS WEEKEND AND HER TEAM FINISHED 2ND!! THEY ALSO BEAT THE NATIONAL RECORD WHICH HASNT BEEN TOUCHED IN 10 YEARS! GREAT JOB BRIT!..
THANKS FOR EVERYTHING
We just wanted to take a second to thank all of you for the support and being the great people you are! We will continue to come together and do things as a group so be prepared to have fun!
COMING UP AT INDESTRI
FRIDAY SEPTEMBER 25TH
INTRAMURALS
RETURN THIS FRIDAY AT 6:30PMCOME OUT AND TRY OUT THE TEAM STYLE WODS!! ITS A BLAST AND GREAT WAY TO ENJOY A FRIDAY NIGHT!
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SATURDAY SEPTEMBER 26TH
WE HAD 6 NEW PEOPLE SIGN UP FOR FOUNDATIONS AFTER THIS PAST SATURDAYWE WILL BE HOLDING THESE SESSIONS FOR A FEW WEEKS SO TELL YOUR FRIENDS AND BRING THEM BUY WHILE THE OPPORTUNITY IS HERE!9am-11am
FREE TRIAL AND BRING A FRIEND!
We will have 2 classes happening a beginners trial and a partner WOD. Feel free to attend either!@ INDESTRI 200 MOUNTAIN RD
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SUNDAY OCTOBER 4TH
RUN FOR THE CURE
SIGN UP NOW AND LETS HELP FIGHT THE BATTLE AS A COMMUNITY TOGETHER!
SIGN UP FOR TEAM INDESTRI HERE: RUN FOR THE CURE
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SATURDAY OCTOBER 17
FESTIVUS GAMES
WE STILL HAVE A FEW SPOTS SET ASIDE FOR INDESTRI MEMBERS.WE ARE ALSO LOOKING FOR JUDGES AND HELPERSPLEASE EMAIL TODD@INDESTRI.COM AND LET US KNOW IF YOU CAN HELP.
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SUNDAY OCTOBER 18TH
UG SERIES TRURE NORTH STRONG
THE UG SERIES WILL BE HOSTING A COMPETITION IN BRAMPTON AND COULD USE OUR HELP. IF YOU ARE AVAILABLE TO HELP SIGN UP HERE AT:UG VOLUNTEEROR EMAIL UGSERIES@GMAIL.COM AND LET THEM KNOW.
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WELL THATS IT THIS WEEK!
STAY TUNED FOR OUR VIDEO OF THE WEEK WE WILL POST IT ON HERE AND FACE BOOK
and now for the
Workouts for the Week at CrossFit Indestri
NOTE WE HAVE ADDED MASTERS WEIGHTS AND NOW A MODIFY = MOD SECTION TO HELP YPOU PROGRESS IN YOUR FITNESS GOALS
MONDAY: PREP SOME MEALS AHEAD TO HELP WITH THOSE HARD DAYS.
STRENGTH:
BEHIND THE HEAD SNATCH GRIP PUS PRESS3x5@ 60%-65%-70% OF 1RM PUSH PRESS.
WOD: "POISON"
21-15-9HANG POWER SNATCH Rx 75/55 MRx 65/45ROW - CAL12 Min Cap.
CASH OUT:
1 MILE RUN - NO CLOCK EASY PACE
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TUESDAY: STRESS DOES MORE TO YOU PHYSICALLY THAN YOU KNOW.
STRENGTH:
BANDED SUMO DEADLIFT - PURPLE BAND
8x2 with 3 sec eccentric
"focus on hip position"
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WOD:"WHITE SNAKE"
FOR TIME:50 DU - MOD WITH 100 SINGLE40 WALL BALL Rx 20/14 - MOD 14/830 BOX JUMP 20/24 - MOD 12/1620 KB GOBLET LUNGE 16/24 - MOD 12/810 TIRE FLIPS
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CASHOUT:
MOBILITY
HAMSTRINGS & ANKLE
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WEDNESDAY: TECHNIQUE IS THE DIFFERENCE
STRENGTH:
8 MIN EMOM - CLIMBING WEIGHT
HIGH HANG SNATCH
HANG SNATCH
FULL SNATCH
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WOD: "SLAYER"
2 RFT30 CAL NO ARM ASSAULT BIKE - MOD BIKE/ROW20 PUSH JERKS Rx 115/75 MRx 95/55 MOD 85/4510 FRONT SQUAT Rx 115/75 MRx 95/55 MOD 85/45
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CASHOUT:
PARTNER FARMER CARRY
2RDS
400M
ONE PARTNER WORKS OTHER RESTS
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THURSDAY: SIGN UP FOR RUN FOR THE CURE
SKILL:
RING DIPS
MAX SET
THEN 3 x MAX EFFORT AT 50% OF ABOVE
WEIGHTED STRICT PULL UPS
6x3 WITH 2 SEC PAUSE AT TOP - PULL UP PROGRESSIONS
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WOD: "TWISTED SISTER"
TABATA
RUSSIAN TWISTS
THEN 1 MIN REST
HOLLOW BODY WITH TWIST AND CRUNCH
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CASHOUT:
HANDSTAND HOLDS OR WALL WALKS
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FRIDAY: BENCHMARK! RECORD YOUR RESULTS!
PREP WORK:
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WOD: "DIANE"
21-15-9
DEADLIFT 225/145 MRx 185/105
HSPU - MOD with Hand Release Push ups
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CASHOUT:
TEAM RELAY SLED RACES
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LIONS DON'T LOSE SLEEP OVER THE OPINIONS OF SHEEP